30 Minutes Intermediate Glutes Workout with Dumbbell
A 30 minutes fat loss workout targeting your glutes using dumbbell equipment. 3 exercises, 9 total sets, designed for intermediate lifters.
30 Minutes
Duration
9
Total Sets
10-15 reps
Rep Range
~315
Est. Calories
The Workout
Start with this as your primary movement. Warm up with 2 lighter sets first.
Form cues
- Stand in front of a knee-height box or bench, holding dumbbells at your sides.
- Place one foot entirely on the box and drive up through that foot.
- Stand tall on the box, fully extending the hip and knee.
Sit with your upper back against a bench and hold a dumbbell vertically on your lap.
Form cues
- Sit with your upper back against a bench and hold a dumbbell vertically on your lap.
- Place your feet flat on the floor about hip-width apart.
- Drive your hips up until your torso is flat, squeezing your glutes at the top.
Finish strong — take the last set close to failure.
Form cues
- Stand with feet wider than shoulder-width and toes pointed out at 45 degrees.
- Hold a dumbbell vertically by one end with both hands, arms hanging between your legs.
- Squat straight down, keeping your chest up and knees tracking over your toes.
Why This Workout Works
This workout is built around the principles of fat loss training. Maintain heavy compound lifts to preserve muscle mass while in a caloric deficit. Add supersets and circuits for accessory work to increase training density. Keep protein high (1g per pound of bodyweight) and prioritize sleep for recovery.
Training Parameters
- Rep Range: 10-15 reps — high enough to keep your heart rate elevated
- Rest Periods: 30-60 seconds — short rest to maximize calorie burn
- Sets Per Exercise: 3-4 sets — optimized for fat loss
Glutes Training Tips
- *Hip thrusts allow the highest glute activation of any exercise — load them heavy.
- *Squeeze at the top of every rep for a full second to maximize the contraction.
- *Wider stances in squats and deadlifts shift more work to the glutes.
Get this glutes workout personalized for you
Revy's AI will analyze your training history, recovery status, and strength levels to customize every set, rep, and weight for maximum fat loss results.